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Those popular ab exercises you see in many workout programs are ineffective and injurious. Luckily, there are smarter alternatives.

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The Deadlift's Dirty Secret

Olympic weight plates force everyone to deadlift 8.75 inches off the floor. Guess what? That may not fit your body type.

The Strong Bodybuilder Program

A program that combines strength-building compound movements with insane muscle-growing giant sets and multiple intensity techniques.

How to Do the Jefferson Deadlift

A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.

6 Weeks of Squatting Insanity

A radical, painful approach to a bigger, better squat and a body forged in iron.

12 Programs to Follow

Twelve time-tested routines for size and strength. Pick one and get to work.

Cure for Cowardly Calves

Mr. Efficient Exercise guy tells us that the research doesn't tell us jack about calf training. Here's the right way to do it.

The 25 Method

Forget about traditional sets and reps. This method works better and can be used for strength or hypertrophy. Get the programs here.

Tip: 5 Fast Ways to Improve Grip Strength

Test your grip, then make it even stronger. Here's how.

Tip: Best Bodyweight & Band Work for Upper Back

These unconventional exercises will nail all those little important muscles you miss with regular back training.

Yoga-Plex: The Very Best Mobility Exercise

The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need.

Tip: 14 Band Exercises for Bigger Lifts

Prevent injuries, perform better athletically, and smash some PRs by adding a few of these moves to your next workout.

Tip: Everyday Lateral Raises

Yes, trained correctly, you can do these shoulder wideners daily. Here's how.

Tip: The Truth About Exogenous Ketones

Sorry, keto crowd, science doesn't substantiate the hype.

5 Self-Improvement Tips for Lifters

Lifting makes you stronger. Diets make you leaner. But there's more to life than that. Here's how to feel better, fight stress, get organized, and get happier.

The 5 Most Dangerous Deadlift Mistakes

Why do smart lifters let their technique go haywire? Ego lifting? Unawareness? Here are the most common problems.

Tip: The Truth About Pulldowns

Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

Chest Training for Natural Guys

Whether you've got a weak chest, mobility issues, technique problems, or are just cursed with droopy pecs, this will show you how to fix it.

Tip: Fix Your Overhead Squat

Most people can't even do one because of shoulder mobility issues. Here's how to fix them.

Tip: Should You Ditch the Incline Bench?

The incline press doesn't do what you think it does. Do this exercise instead.

How-to-zercher-deadlift

Tip: How to Zercher Deadlift

The Zercher squat is getting more popular. But have you tried the Zercher deadlift? Here's how to do it.

5 Things Natural Lifters Can Learn From Pros

Arnold, Dorian Yates, Lee Haney, Sergio Oliva, and Larry Scott were among the greatest bodybuilders of all time. Here's what you can learn from them.

The Holy Grail of Sports Training: EMOM Sets

EMOM sets are magical. They train the body to fire motor units faster, more explosively, and more powerfully. They even improve technique. Here's how to do them.

Ladies, 6 Reasons NOT To Compete

Bodybuilding stages are booming with herds of women. Are you planning to be one of them? Before you go any further, read this.

The 5 Best One-Arm Exercises

Adding a few unilateral exercises to your program will help you build more muscle and strength, and keep you injury-free. Here are five to try.